How did I miss this? Sarcopenia is a problem and no one talks about!
I have written about Sarcopenia before but want to stress to all of you the importance of combating and pushing it back! Sarcopenia is a problem and we need to talk about it.
I have been spending lots of time with aging adults. I guess it’s because I am aging! I am grateful for the time that I am having with my father and my in-laws. My mother passed away at sixty-six and I would do anything to have had more time with her. One of the bonuses of spending time with Dad, Myrna, and Big Lou (in-laws) is you learn about the aging process. Some are not preventable such as hair loss and wrinkles although all three of them have done well in these categories, but some we can push back. Sarcopenia is a problem and I don’t hear many doctors talk about it. We do hear the phrase “use it or lose it” but are we doing anything about it? After reading so many books on aging, the one common problem I have found is that most doctors did not learn about true preventable nutrition and exercise in medical school. They learned how to fix it afterward.
So, what is sarcopenia? Sarcopenia, derived from the Greek words "sarx" meaning flesh and "penia" meaning loss, is the progressive loss of muscle mass, strength, and function that occurs with aging. It affects millions of older adults worldwide, leading to decreased mobility, increased risk of falls and fractures, and overall decreased quality of life. However, sarcopenia is not inevitable, and there are steps that all of us over 50 can take to prevent or even reverse this condition.
✨Understanding Sarcopenia
Sarcopenia typically begins around age 50 and accelerates after age 70, affecting up to 50% of individuals over 80. The exact cause of sarcopenia is not fully understood, but several factors contribute to its development. These include hormonal changes, particularly a decrease in testosterone and growth hormone levels, inadequate dietary protein intake, inflammation, a sedentary lifestyle, and oxidative stress. I would say that it is our lifestyle. We don’t use our muscles as much as we did when we were younger. I had mentioned that I was lifting weights two times a week and was shocked at how weak my thigh muscles were. My thighs started shaking during one of the exercises and I had to slow down. Wow, you talk about getting my heart pumping.
✨Prevention and Reversal Strategies
While sarcopenia is a common part of aging, it is not inevitable! Yes, we can do something to push it back so we can be mobile in our 80s. There are several lifestyle changes women over 50 can make to prevent or even reverse muscle loss:
Exercise Regularly: Engaging in regular resistance training exercises, such as weightlifting or bodyweight exercises, is crucial for preserving muscle mass and strength. Aim for at least two to three sessions per week, focusing on all major muscle groups. Guys, it does not have to be much weight to get the benefits.
Eat a Balanced Diet: Adequate protein intake is essential for muscle health. This topic is all over the board. I believe you should try to include high-quality protein sources in your diet, such as lean meats, poultry, fish, eggs, dairy, legumes, and nuts wherever possible. Most of you probably get enough but do your own analogy on what works with your body. I would say talk to your doctor but again most doctors did not study nutrition in medical school.
Stay Active: In addition to resistance training, staying active throughout the day can help preserve muscle mass. Incorporate activities like walking, gardening, or yoga into your daily routine to maintain mobility and muscle function.
Get Enough Vitamin D: Vitamin D plays a crucial role in muscle health, and deficiency is common in older adults. Ensure an adequate intake through sunlight exposure and/or supplementation. Most of us women over 50 have been told to take vitamin D. I know I take mine religiously because I do not want my osteoporosis to get worse. Manage Chronic Conditions: Chronic conditions such as diabetes, cardiovascular disease, and osteoporosis can contribute to muscle loss. Manage these conditions effectively through medication, diet, and lifestyle modifications as you were told too! Don’t ignore it. I hate to see people not taking their issues seriously.
Stay Hydrated: Dehydration can impair muscle function, so it's essential to drink plenty of water throughout the day. Fill up that jug of water and drink it!
Get Enough Sleep: Quality sleep is crucial for muscle recovery and growth. Aim for 7-9 hours of sleep per night to support overall health and muscle function. Yes, here it is again. Sleep is vital for our health not only for weight loss but for repairing out body.
In closing, use your muscles when ever you can. Do more today than yesterday.
Sarcopenia is a common condition that affects many us women over 50, but remember it is not inevitable. By incorporating any type of regular exercise, and balanced diet we can prevent or even reverse muscle loss, maintaining their strength, mobility, and overall quality of life as they age. If we start now, we will be better prepared in our 80s. You know my goal is to have us still dancing well after our 70s and living life fully in our 80s. USE THOSE MUSCLES NOW.
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